Lean-Back Lat Pulldown

Body region

• Back
• Arms

Muscles

Main

• Deltoid
• Infraspinatus
• Trapezius
• Rhomboids

Helps

• Teres Minor

Holds

• Gluteus Maximus

Equipment

• Lat Pulldown Machine or Cable Station

Technique

1. Set the thigh pad and take an overhand grip a little wider than your shoulders.
2. Lean the torso back about 30 degrees from vertical and keep it fixed there.
3. Pull the bar to your upper chest, driving the elbows down and back.
4. Return the bar until the arms are straight without changing the lean.

Cues

• Set the angle before the first rep and hold it; the lean is not a swing.
• Squeeze the shoulder blades together at the bottom.

Common mistakes

• Rocking back and forth to move the weight.
• Pulling the bar to the stomach with the elbows flaring backward.

Variations

• Close-Grip Lat Pulldown
• Reverse-Grip Lat Pulldown